WOD

Grand Trunk CrossFit – CrossFit

Warm-up

3 minutes cardio

3 rounds

10 CS archers

5 hang power cleans

5 push press

10 BB front rack lunge

Mobility

quad smash

Weightlifting

Bench Press (3×2)

take 3-4 min, get to 60% then…

every 2 minutes

4@60%

3@70%

3@85%

2@90%

2@90%

2@90%

ME@50-60%

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

25/20 Cal Bike

50 DU

15 power cleans 155/110

29665 WK Smith Dr.
Suite B
New Hudson, MI
48165